Sidelying Hip Abduction (leg raise)

Purpose: Knee pain is a common injury site for breaststroke swimmers. Knee pain commonly arises from weak hip musculature increasing the stress at the knee joint. Specifically, the gluteus medius is a commonly weak muscle in those with knee pain.
Directions: Lie on your side and bring your bottom leg to your chest. Next, extend your top leg without arching your back or rotating your hips, then raise your top leg as high as possible.
Perform 10 - 15 repetitions.